Did you ever have cream of wheat when you were growing up? The smooth hot cereal is perfect for perking you up on drizzly winter mornings. But, the clue being in the name, it is most definitely not gluten-free. This recipe is gluten-free though, making it the ideal substitute!
It’s estimated that just under 5% of coeliacs are intolerant to avenin, a protein found in oats, even if they are certified gluten-free. My husband is avenin-intolerant, so I try to come up with different breakfasts for us to share.
I personally eat porridge all the time, and when we were first dating, I hated eating super expensive shop-bought gluten-free granola for breakfast. I needed to find an alternative. And this is one!
Incorporating the coconut flour into this gluten-free oat-free buckwheat porridge recipe lends the creamy, smooth texture that you would find with cream of wheat, with an added coconutty flavour.
What does buckwheat porridge taste like?
The taste of buckwheat porridge is actually not far off of regular oatmeal. It has a nutty flavour and is every so slightly bitter, like rye or wholewheat.
Don’t let the “bitter” description put you off though! Mixed with sweet coconut flour and cooked with your choice of milk and other toppings, it’s a sweet and comforting bowl!
Is buckwheat healthier than oatmeal?
I view all foods as “neutral” and think everything can be healthy in moderation. The nutritional information for buckwheat flakes and rolled oats are so similar, so my straight up answer is no, buckwheat is not “healthier” than oatmeal, it just boasts different macro and micronutrient stats.
To break it down for you, I compared 100g of one brand of buckwheat flakes with 100g of one brand of rolled oats. These stats will vary from batch to batch, so don’t take this as gospel!
100g buckwheat flakes
- 340 calories
- 66.5g carbs
- 4.9g fibre
- 15.3g protein
- 2.5g fat (0.6g saturated fat)
100g rolled oats
- 392 calories
- 67g carbs
- 9.8g fibre
- 12g protein
- 6.3g fat (1.1g saturated fat)
So, you can see that for these 2 brands specifically, buckwheat flakes have marginally fewer calories and fat, and a few grams more protein than rolled oats. Oats, however, have got a few grams more fibre.
I won’t go into the vitamin and mineral content of each, as I am not a dietician and I think that a varied and satisfying diet is more important for health than picking what is considered the “healthiest” option all the time. If you fancy oats, make oats! And if you don’t, maybe this coconut buckwheat porridge will hit the spot!
How do you make buckwheat porridge?
This coconut buckwheat porridge is super easy to whip up. All you need is a pot, a tablespoon, and a measuring cup or mug.
Simply grab a small pot and add 3 tablespoons of buckwheat flour and 2 tablespoons of coconut flour. Mix thoroughly and pour in 1 cup of water and 1 cup of your choice of milk (or 2 cups of milk for extra creaminess and flavour). Thoroughly combine everything and pop on the hob on medium-high heat until it comes to a boil.
When it is boiling, reduce the heat to low and allow to simmer for 10-15 minutes. Coconut flour soaks up liquid like a sponge, so depending on your brand, you might need to add a little more liquid to get it to a consistency you like.
When it’s thickened to a pourable consistency (or whatever you like), take it off the heat and serve with whatever toppings you fancy! I put maple syrup, frozen berries, almonds, and popped amaranth on mine.
How long does it keep for?
This will keep for 3-5 days in your fridge. If you want to prep a few bowls at once and shave off some morning prep time and save on washing up, then go ahead! Cooking times will vary for larger volumes.
Keep cosy with this deliciously creamy breakfast bowl! For other oat-free breakfast options, see my recipes for quinoa porridge and amaranth porridge. If you like buckwheat and fancy trying it out in other dishes, check my tutorial for how to cook buckwheat!
Coconut Buckwheat Porridge
- 3 tbsp buckwheat flakes
- 2 tbsp coconut flour
- 1 cup / 250 ml milk (any type will do)
- 1 cup / 250ml water
- Add all the ingredients to a pan and bring to the boil.
- When boiling, reduce the heat to low, and simmer for around 10-15 minutes until creamy and thick. Add more liquid if necessary.
- Take off the heat and serve with desired toppings.